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Flax, Health and Nutrition Benefits.
Flax comes from the blue-flowered plant crop grown mainly in
the cool, northern climate of the western Canadian prairies.
Canadian brown flax seed is the favourite choice of consumers.
The omega-3 fatty acid and fibre in flax are nutrients that help
keep us healthy and well.
Nutrient Profile of Flax seed
It is believed that flaxseed oil offers a myriad of health benefits
through supplementation. Recent research indicates that
flaxseed oil may have the ability to reduce blood pressure, lower
levels of harmful cholesterol, offer both estrogen-like and anti-
estrogenic effects, and is being studied for its ability to protect
against cancer
Omega-3 fatty acid. About 42% of flax seed is oil, and more
than 70% of that oil is polyunsaturated fat, a healthy fat. Flax
also contains 57% of the important omega-3 fatty acid, ALA.
Flax comes from the blue-flowered plant crop grown mainly in
the cool, northern climate of the western Canadian prairies.
Canadian brown flax seed is the favourite choice of consumers.
The omega-3 fatty acid and fibre in flax are nutrients that help
keep us healthy and well.
Nutrient Profile of Flax seed
- Proximate
- 100 grams
- Food Energy 450 Kilocalories (Calories)
- Fat* 41.0 grams
- Total Dietary Fibre 28.0 grams
- Protein 20.0 grams
It is believed that flaxseed oil offers a myriad of health benefits
through supplementation. Recent research indicates that
flaxseed oil may have the ability to reduce blood pressure, lower
levels of harmful cholesterol, offer both estrogen-like and anti-
estrogenic effects, and is being studied for its ability to protect
against cancer
Omega-3 fatty acid. About 42% of flax seed is oil, and more
than 70% of that oil is polyunsaturated fat, a healthy fat. Flax
also contains 57% of the important omega-3 fatty acid, ALA.
A lower risk for heart disease. Nutritionists advise paying attention to the kinds of fats eaten. They suggest you eat less
saturated fat and trans fats, and more polyunsaturated fat – which flax provides. Studies show a diet high in ALA reduces the
risk of heart disease by lowering cholesterol and by preventing the buildup of harmful deposits in arteries. In other studies,
where scientists studied large groups of people to find disease trends, increasing the ALA content of the diet corresponded
to a decrease in risk of stroke and heart disease.
Other disease factors. More recently, flaxseed has been studied for its potential to prevent kidney damage in individuals
who have an autoimmune condition known as systemic lupus erythematous (SLE). Some evidence from animal studies and
human case reports supports the use for SLE, but more studies are needed before flaxseed can be recommended for this
use.
Extra fibre. Flax seed contains soluble and insoluble fibre. Soluble fibre can lower blood cholesterol levels, while insoluble
fibre moves the stool through the colon more quickly, helping bowel movements.
Soluble fibre - Most of the soluble fibre in flax seeds is mucilage, a thick, sticky substance. Few studies have looked at the
direct effects of mucilage on health. But studies show that eating flax (baked into muffins and breads) can lower blood
cholesterol levels.
Insoluble fibre - Not surprisingly, studies show that the insoluble fibre in flax, like that in wheat bran, is helpful for
regulating bowel movements and preventing constipation. Because flax's insoluble fibre components have the capacity to
hold water, they help soften the stool and allow it to move through the colon more quickly.
Ways to include flax seed in home cooking
saturated fat and trans fats, and more polyunsaturated fat – which flax provides. Studies show a diet high in ALA reduces the
risk of heart disease by lowering cholesterol and by preventing the buildup of harmful deposits in arteries. In other studies,
where scientists studied large groups of people to find disease trends, increasing the ALA content of the diet corresponded
to a decrease in risk of stroke and heart disease.
Other disease factors. More recently, flaxseed has been studied for its potential to prevent kidney damage in individuals
who have an autoimmune condition known as systemic lupus erythematous (SLE). Some evidence from animal studies and
human case reports supports the use for SLE, but more studies are needed before flaxseed can be recommended for this
use.
Extra fibre. Flax seed contains soluble and insoluble fibre. Soluble fibre can lower blood cholesterol levels, while insoluble
fibre moves the stool through the colon more quickly, helping bowel movements.
Soluble fibre - Most of the soluble fibre in flax seeds is mucilage, a thick, sticky substance. Few studies have looked at the
direct effects of mucilage on health. But studies show that eating flax (baked into muffins and breads) can lower blood
cholesterol levels.
Insoluble fibre - Not surprisingly, studies show that the insoluble fibre in flax, like that in wheat bran, is helpful for
regulating bowel movements and preventing constipation. Because flax's insoluble fibre components have the capacity to
hold water, they help soften the stool and allow it to move through the colon more quickly.
Ways to include flax seed in home cooking
- Sprinkle ground flax seed on your cereal and salads.
- Substitute flax seed mixture for eggs in home baking such as muffin and pancake (1 tbsp milled flax seed, plus 3 tbsp
water = 1 egg). Final products will have less volume and taste grumpier - Include in other recipe when nutty flavor is preferred
- Substitute flax seed oil for other oils